In this video I’ll introduced a few different hand placements for this strength exercise. You’ll use the pole to help strengthen the muscles of your upper back and biceps.
Suggested sets and reps 8-15 Reps 1-3 Sets. 3 times per week.
Dumbbells – Go heavy with the weight – The cues are the same as in the video but your body position will change because you’ll bend over.
Row machine – A fun way to also work the legs and cardiovascular system.
Seated rows – Use a single handle, triangle or wide grip handle.
Seated row with weighted plates – This machine is one of my favorites and it’s great for people who have one side that’s stronger than the other. Each lever moves independently!
Body weight horizontal row – This can be done as shown in the GIF example or with a suspension trainer/TRX, yoga hammock or rings.
Seated row machine – Another version you might find at your gym!
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do you think standing on just one leg would be a good idea for an advanced poler? (to increase the challenge)
Sure as long as you don’t slip 🙂